NESTA Triathlon Coach key terms

A training session in which two disciplines are performed back to back, most often bike then run, to rehearse race-day leg feel, pacing, and transition mechanics.

The run segment completed immediately after cycling, used to develop neuromuscular adaptation and pacing discipline when the legs feel heavy and uncoordinated.

Repeated rehearsal of the sequence of movements between swim, bike, and run, including equipment layout, mounting, dismounting, and shoe changes, performed under timed conditions.

The first transition, from swim exit to the bike, where athletes remove swim gear, put on helmet and cycling shoes, and cross the mount line.

The second transition, from bike to run, where athletes rack the bike, remove the helmet, change footwear, and exit toward the run course.

A technique of mounting the bicycle while already moving, typically by running alongside and swinging a leg over, permitted only in some race formats and requiring practice.

The marked point on the course before which athletes may not mount their bicycle, and after which they must ride in the designated direction.

The marked point by which an athlete must have both feet on the ground and be off the bicycle before entering the transition area.

Stretchable shoelaces that allow running shoes to be slipped on quickly without tying, reducing time spent in transition and the risk of a loose lace.

Race volunteers who help athletes remove their wetsuit quickly at the swim exit by pulling the suit off while the athlete lies down or leans over.

A non-drafting-restricted triathlon format in which cyclists may ride close behind one another in a pack to reduce aerodynamic drag, usually decided by the rules of the specific event.

Riding close behind or beside another cyclist to reduce wind resistance and save energy, permitted only in draft-legal events and illegal in most age-group races.

The defined distance behind another cyclist within which a following rider is considered to be drafting, typically measured in meters and enforced by race officials.

A short triathlon format commonly consisting of a 750 m swim, 20 km bike, and 5 km run, used as an entry-level or high-intensity race distance.

A standard triathlon format of 1.5 km swim, 40 km bike, and 10 km run, also called standard distance and used in many championship and draft-legal events.

A race format covering roughly half-iron to iron distances, such as 1.9 km swim, 90 km bike, and 21.1 km run, emphasizing pacing, nutrition, and durability.

A multisport event of run-bike-run, usually without a swim, used as a race format in its own right or as a substitute when water conditions prevent swimming.

A multisport event combining swimming and running, typically swim-run, often used to develop open-water skills and transition speed in a shorter format.

Swimming in a natural body of water such as a lake, river, or sea, requiring sighting, drafting, and comfort with cold, murky, or choppy conditions.

The technique of briefly lifting the head to look forward and locate buoys or landmarks while swimming, then returning to a streamlined position to minimize speed loss.

Swimming close behind or beside another swimmer to benefit from reduced drag and easier navigation, ideally positioning near the feet or hip of a faster swimmer.

A neoprene garment worn for warmth and buoyancy in open-water swimming, subject to water-temperature and race rules that determine whether it is allowed.

A marked turning point on the swim course, requiring the athlete to navigate around it, often causing congestion and requiring a wider approach to maintain speed.

The rate of pedaling or running, usually expressed in revolutions per minute on the bike or steps per minute on the run, used to monitor efficiency and fatigue.

The highest average power a cyclist can sustain for about an hour, used to set training zones and race intensity targets on the bike.

The relationship between the number of teeth on the front chainring and rear cassette cog, determining how far the bike travels per pedal revolution.

The resistance force of air opposing forward motion, which increases sharply with speed and is reduced by body position, helmet choice, and equipment.

The adjustment of saddle height, saddle fore-aft position, handlebar reach, and cleat placement to optimize comfort, power, and injury risk on the bicycle.

The vertical distance from the bottom bracket to the top of the saddle, affecting knee angle, power production, and risk of knee or hip discomfort.

The planned organization of training into phases over weeks and months, varying volume and intensity to peak for target races and reduce injury risk.

The longest training planning block, usually a full season or year, containing preparation, competition, and transition phases leading to key races.

A training block of several weeks within a macrocycle, typically focused on a specific adaptation such as base endurance, threshold work, or race preparation.

A short training cycle, usually one week, that arranges hard and easy sessions to balance training load with recovery within a larger plan.

A planned reduction in training volume while maintaining some intensity before a key race, allowing fatigue to dissipate and fitness to express itself.

A measure combining the duration and intensity of training, used to track accumulated stress and adjust future sessions to avoid overload or under-training.

Defined intensity ranges, often based on heart rate, power, or pace, used to prescribe and monitor aerobic, threshold, and high-intensity work.

The intensity at which blood lactate begins to accumulate faster than it can be cleared, marking a key boundary for sustainable race pace.

The maximum rate at which the body can take up and use oxygen during intense exercise, a marker of aerobic capacity influenced by training and genetics.

A subjective scale, often 1 to 10 or 6 to 20, used by athletes to describe how hard a session feels when objective measures are unavailable or unreliable.

The deliberate control of effort across a race or session so that energy is distributed to finish strongly rather than fading from an unsustainable start.

Completing the second half of a race or workout faster than the first half, a marker of good pacing and controlled early effort.

The application of a pre-planned race strategy covering pacing, nutrition timing, transitions, and contingency responses to weather or course conditions.

The planned consumption of carbohydrate before and during exercise to maintain blood glucose and glycogen availability, usually expressed in grams per hour.

A personalized schedule of fluid intake before, during, and after training or racing, accounting for sweat rate, climate, and sodium loss.

A dangerously low blood sodium concentration that can occur when athletes drink excessive fluid without adequate sodium, causing confusion, nausea, and collapse.

Stomach or intestinal discomfort during exercise, often related to overly concentrated fuels, high fiber intake, dehydration, or eating too close to hard efforts.

Tissue damage caused by repeated stress without adequate recovery, common in multisport athletes at the knee, Achilles, shin, and lower back.

The planned process of rest, sleep, nutrition, and easy activity that allows adaptation to training and reduces fatigue and injury risk.

A state of prolonged fatigue and performance decline caused by excessive training stress combined with insufficient recovery, requiring rest and load reduction.

The ongoing exchange of feedback, expectations, and concerns between coach and athlete, built on clarity, active listening, and agreed review points.

The process of explaining training risks, methods, and alternatives so an athlete can voluntarily agree to participate with a clear understanding of what is involved.

The boundary of what a coach is qualified and permitted to do, excluding medical diagnosis, treatment, or nutrition prescription reserved for licensed professionals.